Complete Guide To Pitching

There is more to becoming a great pitcher than sound mechanics, a blazing fastball, and a live arm. A pitcher must know how to pitch—what to throw, when to throw it, and where to locate it. He must have a me-versus-you mind-set, that unique blend of confidence and determination that fuels a passion to set the tone of the game, own the mound, and shut down the opponent. The Complete Guide to Pitching is the most comprehensive pitching resource available. Derek Johnson, one of the game’s premier pitching coaches, takes you inside the art and science of pitching. You’ll discover these strategies: • Upper- and lower-body pitching mechanics • Most effective arm and shoulder strengthening workouts

Pitching - The Sinker

Pitching - The Sinker By: Derek Johnson Originally Published by - Human Kinetics - The Complete Guide to Pitching The sinking fastball is becoming one of the more prevalent pitches in the game. The function of the sinker is generally to run or tail and sink toward the arm side of the pitcher. Like the cutter, the sinking fastball will promote weaker contact and more swings and misses by the hitter because of the late action on the pitch. The sinker is usually a bit easier to master than the cutter because the pitcher uses the natural pronation of his arm to create the spin on the ball. With the cutter, the pitcher applies force to the area just outside the middle of the ball to create sidespin. In the case of the sinker, however, the pitcher will apply the force to just inside the middle of the ball, creating the opposite spin. Some pitchers, because of arm slot and timing of the delivery, naturally create run and sink on the ball, as evidenced in many throwers with low three-quarter slots. Also note that a two-seam fastball will often create the desired effect of a sinker without any further effort by the pitcher. Figure 5.8 Sinker grip: first two fingers closer together. For our purposes, the sinker will be thrown with one of the three two-seam grips that were discussed earlier. The pitcher should first experiment with the grip he finds comfortable to see if sinking action occurs by simply throwing the ball normally. If the ball does not sink, the pitcher should try placing his middle finger just inside the middle of the ball. The first two fingers may be moved closer together, and the thumb will again start in the middle of the ball (see figure 5.8). As coach and pitcher observe the shape of this pitch, they can determine any further adjustments that the pitcher needs to make. Again, the determining factor for any pitch in the pitcher's arsenal is what the hitter sees or does not see. If late-breaking action occurs on the sinker, interrupted or mistimed swings are bound to occur.

Weight Baseball Workout

Boost Your Fastball With This Weighted Baseball Workout By: Bill Bethea Some of you may have heard about the underload/overload concept for baseball pitcher velocity training. The idea is to use overload baseballs (6 ounces, 7 ounces, etc.) in combination with underload baseballs (4 ounces, 3 ounces, etc.) to improve your pitching velocity. Overload balls build strength and underload balls increase speed. In 1997, I incorporated 4-ounce balls into my throwing program. I threw them a lot, but I had no real rhyme or reason or program. I personally felt they worked, but that was just my opinion. I did gain velocity, but I wasn't sure if the underload training was directly responsible, or my results were a product of the whole workout regimen I was doing. In 2003, theories began popping up that using the underload and overload concept might have some practicality. But there was still a lack of knowledge about how to program this style of training to maximize results and limit stress to the shoulder and elbow. Since then, we have done extensive research with our athletes and found a system that produces great outcomes. We assessed a protocol of throwing 12-, 9-, 5-, 4- and 2-ounce balls, 5 to 10 times each. This order worked well, but it seemed to be effective only for pitchers who lacked strength. Weaker athletes gained velocity, while those who had a base of strength seemed to actually lose velocity. However, the athletes who lost velocity gained it back when lighter balls were introduced to the program. We know that heavier balls recruit more muscle (but with slower arm speeds), and that lighter balls recruit less muscle, making them more dangerous to throw. To gain the benefits of both, it's best to take a hybrid, conservative approach such as detailed in the program below. Weighted Baseball Workout • Throw 4-, 5- and 6-ounce balls 10 times each, twice per week for two weeks. Throw the balls into a screen 15 feet away so the balls don't affect your release point. • Make your throws nice and easy to simply get your arm in shape. • For another two weeks, repeat this program but add more effort to your throws. • For a final week or two, reverse the order, moving from heaviest to the lightest. • At this point, you should measure your results with a radar gun to determine how much effort you're putting into your throws. You will not gain velocity by lobbing a baseball. • Repeat this sequence for 10 to 12 weeks, then switch back to your regular throwing program. If you are new to throwing weighted balls, proceed with caution. Gradually easing into it will ensure results without damaging your shoulder. Do this type of program only in the off-season so you don't fatigue your arm. Once you have experience with this type of training, you can determine if you respond better to lighter heavier balls. Velocity training for pitchers is not easy, and it is very individualized. There is some trial and error involved.

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